Is Gluten that bad for your health? | The Science

What exactly is gluten?

https://www.healthline.com/nutrition/what-is-gluten#food-sources

Gluten is a group of various proteins found in certain grains. It performs a variety of beneficial functions in bread products, but those with celiac disease cannot tolerate it. Gluten may be found in a variety of whole and processed foods

Gluten is found in grains, such as wheat, barley, rye, and a cross between wheat and rye called triticale. A gluten-free diet helps manage symptoms of celiac disease and other medical conditions associated with gluten.

Does gluten cause brain fog?

Gluten: A Benefit or Harm to the Body?

Some evidence shows that people who eat gluten but have a severe intolerance to it, such as with celiac disease, have a slightly higher risk of developing cognitive impairment. Reports of “brain fog” are not uncommon in people just prior to a diagnosis of celiac disease or in those who have been diagnosed but mistakenly ate foods containing gluten.

But does this side effect occur in people without a true gluten intolerance, and can the reverse be suggested in that the avoidance of gluten might sharpen the mind? A large cohort study disagrees. Almost 13,500 middle-aged women from the Nurses’ Health Study II without celiac disease were followed for 28 years to observe any potential links between gluten intake and mental ability. [15] No significant differences were found in cognitive scores (measuring reaction time, attention, memory, etc.) comparing women with the highest and lowest gluten intakes. The lack of association remained even after excluding women with a dementia or cancer diagnosis.

Unless a person has diagnosed celiac disease, a wheat allergy, or a gluten sensitivity, current evidence does not support that eating gluten increases inflammation in the brain or negatively affects brain health.

What Is a “Gluten-Free Diet”?

This is essentially a diet that removes all foods containing or contaminated with gluten. However, since gluten-containing whole grains contain fiber and nutrients including B vitamins, magnesium, and iron, it’s important to make up for these missing nutrients. Along with consuming naturally gluten-free foods in their whole form like fruits, vegetables, legumes, nuts, seeds, fish, eggs, and poultry, the following whole grains are also inherently gluten-free:

It’s also key not to rely on processed gluten-free foods that may be high in calories, sugar, saturated fat, and sodium and low in nutrients, such as gluten-free cookies, chips, and other snack foods. Often, these foods are made with processed unfortified rice, tapioca, corn, or potato flours.

The gluten-free food industry has grown 136% from 2013 to 2015 with almost $12 billion in sales in 2015. Interestingly, studies show that people who do not have celiac disease are the biggest purchasers of gluten-free products. [11] Consumer surveys show that the top three reasons people select gluten-free foods are for “no reason,” because they are a “healthier option,” and for “digestive health.” [12] For those who are not gluten-intolerant, there is no data to show a specific benefit in following a gluten-free diet, particularly if processed gluten-free products become the mainstay of the diet. In fact, research following patients with celiac disease who change to a gluten-free diet shows an increased risk of obesity and metabolic syndrome. This could be partly due to improved intestinal absorption, but speculation has also focused on the low nutritional quality of processed gluten-free foods that may contain refined sugars and saturated fats and have a higher glycemic index. [13,14]

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